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How would you go about incorporating these styles? I find that when I improvise I always find that I default to what I know by heart. If for example, there is a mode I would like to use but I dont know it well I will just run it up and down or not use it.

I think that is what I struggle the most with honestly. I have been working on the caged system but I dont know how to incorporate it in my playing. It tends to feel like "ok we are playing the minor pentatonic, ok now we are in the major scale, now we are in the C shape arpeggio" and it seems like I get into a position and stay in it, move to another and stay in that instead of it being a huge mix of different scales.

This is the same with styles or timing, I could play one style and then move to another and it doesn't really seem as though its a lot of different flavour notes or little flairs added into what is being played